Location: Sad Clown Killer

Date: 04/01/2021.

Time: 0530

Conditions: 46F, 4mph NNW wind gusts.

PAX (Count 17):  Buck, JR, TPS, Slumlord, Spike, Pitino, Cotton Tail, All Blacks, Red Dragon, See Thru, Landfill, Black Swan, Fannie Mae, Whirly Bird, Jay Z, Stick Shift and Foot Fairy (QIC)

At 0530 the EC crowd came in hot after completing the Murph (or variants thereof). F3 disclaimer and mission statement delivered.

Mosey over to the amphitheater area.

Warm-A-Rama:

SSH IC- 46 (In honor of JR’s cake day)

Hillbillies IC-20

Copper head squats- 20

Abe Vigoda – 10

String Rippers – 15

Dive-bomber merkins 10

Assorted Stretches- delts, tris, hammy, runners, Upward and downward dog

Thang 1:

Jacob’s Ladder on the bunny hill

Warm-down with:

Dips -20

Erkins-20

Derkins-20

Thang 2:

Workout Deck for and assortment of fun-filled exercises until Omaha at 0609

Mosey Back to Flag

Mary:

20 Low Dollies

1 American Hammer

Announcements: Pax encouraged to attend/participate in

4/2/2021: Annual Cross Ruck- starting 0455 at Grace UMC downtown.

4/10/2021: Nordikanda Run (18 miles from Nordic Track to Wakanda)—Guiding light for deets.

4/27/2021: Oak Ridge trail Half marathon.

5/1/2021 Jabberwockie (3 Murphs with an 8 mile run btw. Jessie Wharton and Natty’s Hump).

All Blacks encourages the Pax to sign up to Q at Sonuvabench.

Stickshift invites the Pax to join him for trail runs on Sundays. Byrider leading a run this Saturday (4/3).

Slumlord took the PAX out in prayer.

Site Q Black Swan treated the Pax to his signature blend of microlot “Frunk Coffee” to celebrate JR’s 46th birthday.

 

Honored to lead.